Author: coachelda

coacheldahttps://texashouseofstrength.wordpress.comHi, I’m Elda! Personal Trainer, Powerlifting Coach, Full-Time Psychology Student...when my head is not in books, I will use this blog to share my love of exercise, exploring positive mental health practices, and other favorites with you.
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Get rid of your plastics

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FYI! Natural Grocers has Hydro Flasks on sale until November 30th 2018. I got this 40oz flask for $31.86!

Just because your plastics say it’s BPA FREE doesn’t mean it doesn’t contain other plastic chemicals that when heated (or even cooled) may leach into your water and food!

These chemicals coming from ingredients of the plastic material, byproducts of manufacturing and chemicals adsorbed from the environment have been shown to cause reproductive challenges in laboratory animals.  Another study showed that BPA can actually accumulate in reproductive organs and act as an endocrine disruptor owing to its structural similarity to estrogen. YIKES.

In our body, they are known as Xenoestrogens (or foreign).  They are synthetic chemicals that mimic estrogen and may wreck havoc hormone balancing.  This mineral water study concluded first evidence for a broad contamination of mineral water with xenoestrogens and stated that “it is probable that this estrogenic contamination originates from plastic food packaging materials because mineral water bottled in PET is more estrogenic than water bottled in glass.”

Our environment can also contribute to xeno exposure but there are things you can do to “ditch the plastics”.

  • NEVER heat up food in plastic or Styrofoam containers
  • Consider switching to glass containers
  • Eat fewer canned goods
  • Buy BPA canned good or AT LEAST rinse your canned food
  • Buy foods in glass jars
  • Reconsider your plastic coffee maker
  • Choose to use glass or stainless steel water bottles
  • Buy non-toxic toys
  • Use the “good china” instead of plastic ware
  • Apparently BPA is also known to found in baby formula, researchers recommend switching to powdered formula instead of liquid

Other ways to reduce toxic chemicals:

  • Eat organic always -> Strawberries, spinach, nectarines, grapes, tomatoes, celery, potatoes, sweet bell peppers, apples, pears, cherries, peaches -> Dirty Dozen, the top fruits and veggies that have the most pesticides.
  • Read body care product labels – look for phthalates and paraben free
  • WORKOUT
  • Cut out conventionally raised animal meats and dairy because toxins are stored in animal fats – choose organic and grass fed
  • Switch to “Green” cleaners
  • Clean your air with salt lamps
  • Drink plenty of water

Post Workout Eats

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So you just finished crushing a workout, guess what?! Time to refuel!

Eat PROTEIN and CARBS within 30-45min after training, this is the precious time-frame that leads to the best recovery.  The primary goal post-workout should be to provide your body with an immediate fuel source to prevent it from breaking down muscle tissue for energy.  We want to replenish our glycogen stores with fast digesting carbs so that our precious muscles can refuel for our next training session.  We want this happen quick so ditch the fats because fats will slow digestion.  Consuming protein will help repair muscle and encourage muscle growth.

I always have a scoop of Amazing Grass Protein Powder or Garden Of Life Whey in a shaker bottle in my gym bag. So all I’ve got to do is add water and kick it back.  I also have a container of my favorite cereal (because I LOVE cereal) in a container and snack on that as I make my way out of the gym.  My favorite cereal right now is Nature’s Path Honey’d Flakes, it yields 48 total grams of carbs for just one cup. So I have two to help meet my total carbs for the day.  Plan to consume your highest yielding carbs pre and post workout for best carb timing.  Carbs for the rest of the day should be fibrous carbs from fruits and veggies.

Get an Immune Boost

inCollage_20181114_063308609Elderberry is a very popular go to supplement to strengthen the immune system during the winter and flu season as well as recover from flu-like symptoms in rapid time.  I recommend incorporating Elderberry as soon as October hits. It’s now mid-November but its not too late!

Researchers have found that people who have taken elderberries have higher levels of antibodies against the influenza virus, showing that not only may the berry be able to treat flu symptoms, it may also be able to prevent influenza infection.

Elderberries contain hemagglutinin protein. This protein has been shown to stop a virus’ capability to replicate by inhibiting its ability to penetrate the cell wall, thereby preventing the virus from causing infection if taken before exposed. If elderberries are taken after infection, that keeps the virus from spreading, which reduces the duration of influenza symptoms.

Elderberry also contains a compound called Flavonoid which gives it its beautiful rich purple color. Flavanoids are high in antioxidants that may protect your cells from damaged caused by free radicals (oxidative stress).

Elderberry is generally safe for the entire family. You may purchase it at any health foods store or online.  It can consumed in syrup form, capsules, gummies and the whole berry to make yourself.

Here’s a recipe by Wellness Mama for Homemade Elderberry Syrup:

How to Make Elderberry Syrup to Avoid the Flu
prep 5 mins – cook 1 hour – inactive 15 mins – total 1 hour, 20 min

yield 4 cups

A simple elderberry syrup recipe made with dried elderberries, honey and herbs for an immune boosting and delicious syrup. Can be used medicinally or on homemade pancakes or waffles.

Ingredients
2/3 cup dried black elderberries, or 1 1/3 cups fresh or frozen
3½ cups water
2 TBSP fresh or dried ginger root
1 tsp cinnamon powder
½ tsp cloves or clove powder
1 cup raw honey

Instructions
Pour water into medium saucepan and add elderberries, ginger, cinnamon, and cloves.
Bring to a boil and then cover and reduce to a simmer for about 45 minutes to an hour until the liquid has reduced by almost half.
Remove from heat and let cool until it is cool enough to be handled.
Mash the berries carefully using a spoon or other flat utensil.
Pour through a strainer into a glass jar or bowl.
Discard the elderberries and let the liquid cool to lukewarm.
When it is no longer hot, add the honey and stir well.
When the honey is well mixed into the elderberry mixture, pour the syrup into a quart sized mason jar or 16 ounce glass bottle of some kind.

 

Natural Bodycare Products to Love

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It’s officially cold in Austin which means our skin starts to become drier than usual.  Quit being so ashy with a safe application of bodycare products this season!

What do I mean by safe?

There are specific ingredients found in lots of skin care and hair care products intended for the entire family, even our fur babies, that can do harm.  Thankfully we have amazing research studies that have found these ingredients to be the culprit of skin issues, hormone imbalances as well as further agitate auto-immune diseases.  These are a few:

*Parabens: They are synthetic preservatives that allow skin care products to survive for months or even years on your shelf.  The biggest way they negatively affect us is that parabens can mimic hormones in the body and disrupt functions of the endocrine system.  Endocrine system, think hormones!  They are commonly found in moisturizers, deodorants, shampoos as well as food and pharma drugs.  Common parabens include methylparaben, ethylparaben, propylparaben and butylparaben.  Guess how they get into our body? Through our largest organ, our skin!  Think about how much lotion we lather on our skin, especially during the winter!  According to one study, the body can absorb as much as five pounds of cosmetic chemicals every year.  Yikes.

*Sodium Lauryl Sulfate (SLS): other types of sulfates including Sodium Laureth Sulfate (SLES) and Ammonium Laurel Sulfate (ALS).  These are the guys that make our soaps and shampoo lather up. So much fun but guess what, they may be doing more harm than just giving us a good time in the bath tub.  SLS is known to be a skin irritant.  It can strip the skin of its natural oils which can cause dry skin, irritation and reactions.  Have itchy skin and scalp? Eczema? Dermatitis? Seriously consider switching to SLS free products.  TIP: If you find a SLS-free shampoo that you like but it just isn’t lathering as much as you’d like, simply add more water ; )

*Aluminum in deodorants: First off, know that a deodorant is simply made to curb body odor, and antiperspirant is meant to curb sweat by plugging your pores so you don’t sweat as much.  Aside from the cancer causing factor, a concern is that aluminum keeps the body from sweating out toxins that need to be released.  Sweating is a normal body function and essential to not only regulating the body temperature, but ridding the body of toxins and working to keep the body healthy.  That fact alone, is convincing enough for me! My aluminum free deodorants work. Just ask my gym friends, I don’t stink!

I worked as the BodyCare Manager at Natural Grocers for almost 3 years and literally tired everything in the market of body care.  Before you do a skin care overhaul and wonder if what you’re considering buying works, check out these babies.  These are my favs!

*EO or Everyone Lotion:  I love Everyone brand because it’s not only cost effective but it seriously moisturizes my skin with just one application after a shower.  I literally only need 5 pumps for my entire body.  It soaks right in and doesn’t ever feel like it’s just “sitting” on your skin.  I love the “Citrus + Mint” aroma because it’s not synthetic, so it’s just a subtle refreshing aroma. A 32oz pump bottle is 9 bucks and change at Natural Grocers.

*Fractionated Coconut Oil by Life-Flo:  Fractionated means that “it’s a fraction of the whole oil in which certain chains of the fatty acids are separated, refined, clarified, and deodorized while maintaining the integrity of the emollients and moisturizing benefits of the oil.” This make it a superior carrier oil for homemade skin care products like moisturizers and body scrubs.  I use it to make my own body scrub using brown sugar and essential oils.  On days my skin is looking ashy, haha, I’ll add it to my Everyone Lotion.

Schmidt’s and Nubian Heritage Natural Deodorants:  A natural deodorant that works is hard to find!! I’ve tried them all and THESE TWO WORK!  I prefer the Nubian Heritage over the Schmidt’s because personally I find my skin may become irritated with a deodorant that has baking soda in its ingredient list.  Nubian Heritage does not contain baking soda.  Again, both truly work but Nubian Heritage has a wet feel to it upon initial application that personally bothers me, but doesn’t cause any skin irritations.  Schmidt’s is the complete opposite with it’s thick and gritty feel that easily smooths out after it’s been rubbed in.  I tend to use Nubian Heritage more often because I don’t want to chance a possible skin irritation.  Worth mentioning that Primal Pit Paste is also really great, while Tom’s does not work.

We do so much to take care of our body by exercising and eating well, do more by taking care of the beautiful skin we were given =)